There is an endless choice of exercises to include in a weight training program and they can all be quite effective if performed with proper technique and intensity. However, some exercises have a far greater positive impact on the body and should be included in your training program each week. If a range of goals can be achieved from just one movement then it becomes more efficient and more effective than an exercise that has only one specific goal. We are talking about Free-weight, Compound Exercises. More

Target Area – Biceps
Ancillary Muscles – Forearms
Goal – To build, strengthen and isolate the bicep
Alternate Exercises – Standing Cable Curl, Standing Strict BB Curl More

If you are a dedicated weight trainer what is the first thing you are asked when people notice your physique?…..“How Much Can You Bench?” Why? Because it is the original ego-lift and is one of the foundation exercises employed to build a big chest. More

Of all the muscle groups in our body The Back Is The Largest And Most Complex. The glutes are the largest single muscle but the combined mass of all the back muscles is even bigger! So why then do so many people neglect this huge area? Simple answer – you can’t see it.

You may have heard of the phrase ‘Beach Muscles’. These are the chest, the biceps and the abs. The display muscles. The show-off muscles. The most trained muscles in human anatomy. They are always in our view so we focus on them to the point of neglecting other more important areas.

This unbalanced approach to training can cause many negative outcomes: More

Earlier this year I wrote an article called Building Bulging Biceps. The obvious follow up to this is an article explaining how to enlarge and strengthen the muscle group which comprises two thirds of your upper arm mass – The Triceps.

The variation in size and shape of the triceps between individuals is quite astounding. The three heads of the triceps produce endless forms and compositions. I have seen (ideal) horse-shoe shaped where the long head and short head appear to be in perfect balance with each other. I have seen long and flat triceps. Short and thick triceps. Huge lateral heads with small long heads. Small lateral heads with huge long heads. The list goes on. The triceps are an elegant muscle group and complement a good physique very nicely. Without proper triceps development the body and especially the arms appear to be lacking something essential. I am going to explain the science behind building a great pair of horse-shoes….. More

Free-weights should always form the dominant portion of exercise selection for building muscle-mass, building strength and toning the body. Dumbbells are a highly effective free-weight that demands control and strict technique. And we all know that if you employ Dumbbell Pressing movements in your training it is a sure-fire way to add strength, mass and thickness to your Chest and Shoulders and indirectly to your Triceps.  More

No-one has a perfectly balanced body with each muscle group complementing the all the others. To earn such a title is evidence of a long and consistent journey through years of good nutrition and great training. Everyone has some dominant body-parts that respond well to training and grow easily while other muscle groups are stubborn requiring an intense and strategically implemented plan of attack to see even small results. We are all so different and today we are talking about Biceps.

I have had clients who have never trained before and have walked into the gym with a decent set of guns. For this they can thank their parents. Then I have had other clients who have built magnificent physiques but have had to endure extra torture to bring up lagging Biceps. They can also thank (or curse) their parents for this. This happens with all muscle groups but there is always a way to beat it. Make a plan. Never ever give up….. More

This will be the most important piece of information that you will ever read about weight training.

Repetitions… Your entire training career is composed of millions of them. You group them in sets and they are the basis of each workout. Performing them correctly is the difference between success and failure. A perfect repetition, seemingly simple, has many components and is powerfully effective. I am going to explain how to perform the perfect rep and why it is so important. More

1. Lift Weights to Build and Tone Muscle

Increasing your muscle mass and tone will accelerate body-fat loss. When your muscles grow the demand on your body’s energy resources increase. Therefore your metabolism starts running at a higher rate burning more calories during rest and while you exercise. More

How you can shock your body into new levels of growth when you are short on time?

This might sound like a cliché, but we do live in a fast-paced, high-stress world where time is a valued commodity on short supply. There is nothing worse than rushing off to the gym, skipping parts of your workout and leaving feeling like you haven’t trained properly and have wasted your time.  More